Sitting comfortably? You probably need to get out of your seat and exercise more.
Eight out of 10 Australians do some sitting as part of their work, and half of Australian workers sit often or all the time, which is potentially a bit of a worry.
“Being sedentary and/or physically inactive is associated with long-term health conditions including type 2 diabetes, obesity and cardiovascular disease,” says Dr Chris Colquhoun, Chief Medical Officer with icare (formerly WorkCover NSW).
Does this mean we should all take a break to do some high-knees-running-in-place every 15 minutes? Demand standing work stations? Quit our desk jobs and become yoga teachers?
“There’s no definition of exactly how much sitting constitutes at-risk behaviour,” Dr Colquhoun says. “But the less sedentary you are, the better. The key message is to try to be less sedentary and more physically active.”
The new smoking?
It’s important we define a couple of terms here. ‘Sedentary’ means sitting a lot. ‘Physically inactive’ means not doing enough exercise. Which is more harmful of the two is somewhat contentious.
Emmanuel Stamatakis, Professor of Physical Activity, Lifestyle, and Population Health at the University of Sydney, has been studying the effects of sitting for 10 years. In that time, sitting has been dubbed ‘the new smoking’ and a decade ago it was suggested that no amount of exercise could offset its ill effects, but Professor Stamatakis now believes that’s not true.
“We are consistently seeing that physical activity can undo the harms of sitting,” he says. “The real culprit is lack of exercise.”
However, a 2016 Safe Work Australia literature review found evidence that excessive sitting – more than about seven hours a day – was a risk irrespective of exercise.
Dr Colquhoun says it’s important to both sit less and exercise more.
As well as meeting the World Health Organisation’s minimum recommendation for physical exercise (150 minutes of walking or 75 minutes of vigorous exercise, such as sport, per week; plus two strength-building sessions – a target that 45 per cent of Australians don’t reach), we should get out of our seats as much as we can, Dr Colquhoun says.
“Roughly every 30 minutes it’s good to stand up, have a stretch, do some neck rolls and shoulder rolls, and change your positioning,” he says. “Perhaps make phone calls while standing. Instead of sending an email, walk over and talk to someone. Don’t eat lunch at your desk, but get out and go for a walk to a café or a park and get the benefits of being in nature too.”
You could also use your daily commute to boost your physical activity by getting off the train a stop early, and climbing the stairs instead of taking the lift. If it’s possible to exercise during your lunch break, do so.
“Any opportunity to be active is good,” Dr Colquhoun says.
Time to take a stand?
Standing workstations may be all the rage, but the evidence is mixed as to whether standing is much of an improvement on sitting. Too much standing has also been associated with downsides, such as backache and varicose veins. When it comes to which is more comfortable, and less likely to cause musculoskeletal pain, it’s down to the individual, says icare Injury Prevention Manager Jennifer Cameron.
“Everyone’s different,” Cameron says. “They key thing is to understand your body and your limits.”
It’s important that employees and employers engage in meaningful conversations about safety and wellbeing, Cameron says.
“The employer has huge influence over the working environment. Yes, the physical environment such as desks and chairs, but also the culture, which really influences the behaviours of the people in that workplace – especially behaviours relating to health.
“Having a good conversation about health and safety is important to understand risk, but also to create a culture in which people feel valued.”
Employers are getting better at it, Cameron says.
“Over the last 10 years I’ve seen more organisations implementing health and wellbeing programs, in which people are encouraged to hold walking meetings, take breaks and be physically active.
“There’s a general acceptance that employers play a role in their workforce’s wellbeing.”
Eat, drink and be healthy
While employers must ensure our workplaces are safe, ultimately, of course, we are largely responsible for our own physical health.
Dr Colquhoun says that comes down to heeding some simple advice, and perhaps thinking outside the square a little.
“Meet the physical activity guidelines and don’t be sedentary,” he says. “Eat well and sleep well. And drink plenty of water. At least it makes you go to the toilet. That’s a very good reason to get up and get away from your desk.”
To learn more about how icare supports NSW employees and employers head to icare.
